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Fun and Healthe in the Sun

SUMMER'S HERE and that means beach vacations and BBQs! Along with the HealthMedia^® Balance^TM program, the following tips can help you stay healthy and fit during the summer months.

• Work it out! Building muscle will raise your metabolism, tone and strengthen your body. Cardiovascular exercise strengthens your heart and burns calories.
• Cut the fats. Summer brings a garden of juicy, ripe fruits and a wide variety of crunchy, colorful vegetables that are nutrient-rich and loaded with fiber. Enjoy!
• Drink lots of water. You’ll lose more fluid being active and exercising than you will if you just sit still. Dehydration can cause headaches, diarrhea, muscle cramps, and exhaustion—so drink up!
• Exercise outdoors. Research shows that being exposed to natural light can make you feel more energetic. Now that the days are longer, go to a park or beach and walk, cycle, rollerblade, or swim. The varied landscape will challenge your body and mind in ways that indoor exercise machines can’t.
• Divide and conquer. If you’re busy during the day and can’t work out for a full hour at a time, break it up into two half-hour sessions. For example, do a half-hour of aerobic exercise at lunch and a half-hour of weight training after work.
• Wear sunscreen. Try to avoid exercising outdoors between 10 a.m. and 3 p.m., when the sun is at its peak. No matter when you choose to do an outdoor workout, make sure you slather on the sunscreen. Choose one with an SPF (sun protection factor) of 15 to 30 and apply it at least 20 minutes before going out so it has time to penetrate your skin.
• Utilize the H₂O. Take advantage of your visits to a pool or lake by incorporating exercise into your leisure time. Tread water while chatting with friends; jump over ocean waves or walk laps in the pool. The added resistance of the water will give your legs a great workout and burn lots of calories.
• Make lemonade. Drinking iced tea or coffee may seem like a great way to quench your thirst, but these beverages act as diuretics and can cause dehydration. A better choice is a tall glass of lemonade or any fresh fruit juice poured over ice.